Looking to keep your lunches light? These meal prep lunch recipes all clock in at under 400 calories, yet are still filling and satisfying.
For many of us, meal prep is all about sticking to our healthy eating goals: convenient healthy food that will keep from over-indulging.
But have you ever found a delicious looking meal prep recipe, only to find out it has over 650 calories per serving? I have. Yikes.
When I create a meal prep lunch recipe for this site, my goal is somewhere near 400 calories. I find that in this ballpark, you get the perfect intersection of a decent-sized portion that will actually fill you up, healthy grains, proteins, plenty of veggies, and you don't need to sacrifice on flavor, either!
Today I've rounded up 24 of my favorite meal prep lunch recipes under 400 calories! With vegetarian, low carb, and veggie-packed options, there are a variety of proteins and I'm sure there is something that will work for everyone.
Don't forget to pin this post to save it for later!
Disclaimer: nutritional information for these recipes are strictly estimates and not guaranteed to be accurate. See my nutritional disclaimer for more information.
Korean-Inspired Turkey Meal Prep Bowls
These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.
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Low Carb Cheesy Chicken and Rice Meal Prep
Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
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Turkey Taco Meal Prep Bowls
These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.
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Egg Roll in a Bowl (30 min, low carb)
Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.
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Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls
Make your meal prep hands off with this smoky chipotle honey twist on a taco salad. The chicken simmers in the slow cooker, with the sauce doubling as a dressing for the salad!
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Perfect Egg Fried Rice (+ Variations)
Showing you how to cook perfect egg fried rice! Made with a simple ingredient list including rice, carrots, beans and eggs tossed in a simple soy and sesame oil sauce. It's kid-friendly, freezer-friendly, and perfect for using up what you have in your fridge and pantry.
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Vegan Moroccan Chickpea Skillet
Vegan Moroccan chickpea skillet is freezer-friendly and perfect for meal prep! With chickpeas, sweet potatoes and spicy Moroccan seasoning.
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Chili Lime Sweet Potato and Chicken Skillet
This Chili Lime Sweet Potato and Chicken Skillet recipe is a healthy one pan dinner recipe that works great for meal prep. GF, vegan- and paleo-friendly.
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Meal Prep Chicken Fajitas (Sheet Pan)
Sheet pan chicken fajitas with tender and juicy chicken, bell peppers, and onions tossed in a delicious homemade fajita seasoning. Ideal for meal prep or for a simple weeknight dinner.
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BBQ Meatloaf Meal Prep Bowls
BBQ Meatloaf Meal Prep Bowls are an easy lunch idea that you are going to be so excited to eat! With cajun mashed sweet potatoes, steamed green beans and mini BBQ meatloaves.
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Vegan Spring Roll Bowls (Meal Prep)
This vegan spring roll bowl meal prep makes four lunch portions that you can enjoy through the week! With crumbled tofu, crunchy veggies, and a tangy peanut sauce.
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Moroccan Instant Pot Lentils
Moroccan Instant Pot lentils made with sweet potato, tomatoes, carrots, and warming spices! Vegan comfort food at it's finest, this recipe is gluten-free, freezer-friendly, and delicious.
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Instant Pot Fiesta Rice Bowls
These instant Pot fiesta rice bowls are a vegetarian, gluten-free recipe that works great for meal prep! Just dump it all in the Instant Pot, press the button, and you're done!
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Farro Arugula Salad (Meal Prep)
This farro arugula salad is a delicious vegetarian meal prep recipe! With snap peas, feta cheese, egg and a tangy vinaigrette, it is filling and delicious!
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Cobb Salad Recipe (Keto, GF, Meal Prep)
This hearty cobb salad is loaded with crispy bacon, hard boiled eggs, blue cheese, avocado, and topped with a red wine vinaigrette! Prep it ahead for a fresh and healthy lunch or dinner!
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Sesame Ginger Beef + Zucchini Noodles
Sesame ginger beef and zucchini noodles is a delicious lower carb lunch option that is perfect for meal prep! Not only is it fast to make, but tastes delicious and only 4 g net carbs.
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Baked Meatball Meal Prep with Spaghetti Squash
This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.
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Cajun Chicken Wrap Recipe
This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!
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Vegan Sushi Meal Prep
This vegan sushi bowl meal prep has all the flavors of sushi without the rolling! Made with cucumber, carrots, radish, edamame, rice and a sriracha mayo dressing.
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Spicy Tofu Noodles Meal Prep
These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.
Check out this recipe
Low Carb Satay Beef Meal Prep Bowls
With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.
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Low Carb Meatloaf & Cauliflower Mash
Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.
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Santa Fe Chicken Low Carb Meal Prep Bowls
Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.
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Pineapple BBQ Tofu Meal Prep
Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.
Check out this recipe
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Julie says
I want to thank you for these. I am struggling with weight and my glucose levels being astronomical and sometimes find all the information on the internet a little overwhelming. These are meals I absolutely can do and will enjoy. I appreciate the time and effort you took to do this.
Ben | Sweet Peas & Saffron says
Hi Julie,
Thank you for your kind words. The appreciation is reciprocal.๐
Julie says
Thanks for this post. I'm really trying hard to get ahead each week and do more meal prep so this is great. I can't get the recipe for the teriyaki chicken and broccoli to come up, it looks so delicious but the link it takes me to the turkey taco lunch bowls. They all look amazing and wanted to pin the ones I thought would be good for me just can't get this one to work! Thanks again for sharing.
Kim says
I couldn't either, but I found the link:
http://gimmedelicious.com/2017/01/23/meal-prep-terriyaki-chicken-and-broccoli/
Denise says
Thanks for the heads up, ladies, I've updated the link now ๐
Claire Elliott says
What a brilliant post! Delicious looking recipes with minimal prep and perfectly portable too. Thanks so much for posting this ๐
Denise says
Thank you so much, Claire!